This is a body scan meditation.
The point of the meditation is to focus our awareness and our attention on our body.
It's more of an awareness meditation than a relaxation meditation.
So if you are feeling a little bit sleepy or a little bit tired,
I suggest you do this meditation either standing up or sitting down.
Sometimes if you are tired and you lie down,
You may fall asleep.
As long as you are comfortable,
That's the most important thing,
So that our awareness can go to the various parts of the body.
And with that,
Let's start the meditation.
In your seated or standing position,
I invite you to close your eyes.
Or if that's not comfortable,
Just keep them downcast.
Let's take one deep breath,
Breathing in.
And just do a check in of our body.
Notice how you are feeling.
Are there any sensations,
Tinglings,
Aches or pains?
Perhaps it's rubbing somewhere.
How are you feeling emotionally?
Are you nervous?
Are you tired?
Perhaps a little bit restless?
How is the mind feeling?
Is it busy?
Full of thoughts?
Except it's calm.
You're feeling grounded.
Just getting a sense of where we're starting from.
What our starting point is in this meditation.
Let's get a sense of our breath.
Notice where your awareness of the breath is.
Is it at the nostrils?
Do you feel it at the back of the throat?
Perhaps in your chest?
The movement of your abdomen?
Notice the breath as you breathe in,
Inhaling.
And you breathe out,
Exhaling.
Breath by breath.
One breath dependent on the next.
And let's notice with our body,
Are there any sensations?
Is there any part of our body that's feeling tingly?
Perhaps heavy?
Is there a lightness?
Are you warm?
Can you feel a cool air,
Breeze over your body?
Is there a certain pressure point?
Something leaning on you?
Perhaps you applying pressure on one part of your body,
Your foot,
Your knee,
Your thigh?
Is there a pulsing?
Something itching?
Just be aware.
It's all about having curiosity.
Curious of the sensations.
Where the sensations lie.
Are they usual sensations?
Are they new sensations?
Perhaps it's the first time you're actually noticing sensations.
And now that we've had an overall view of the body,
Let's focus our attention more closely on various parts.
So let's start with our feet.
Place your attention on the soles of your feet.
Are there any sensations there?
A tingling?
Your five toes?
Can you feel them perhaps touching each other?
Maybe they need to feel separate.
What about the top of your feet?
Your ankles?
Just think allowing yourself to be.
Bring your attention from the feet and the ankles,
Up the legs.
Feeling the calves,
Your shins,
Your hamstrings,
Your quadriceps.
Feeling the entire leg with a sense of curiosity.
Just feeling what's there.
And if there's no feeling at all,
Just noticing that.
First your left leg,
Then your right leg.
And now we'll shift our attention into the hips.
Just noticing how with intention you can move from one area to the next.
Your attention will move there.
There's no need to analyse or figure anything out or think about how you're going to do it.
You just move with awareness.
Just being there with what is.
What's here right now.
Just experiencing this moment as it is.
And now with the space of awareness,
Bring your intention and your attention up to your torso.
Your lower back,
Your upper back,
Your abdomen,
Your belly.
Feeling the ventilation of your lungs as they rise and fall.
The digestion of your stomach,
Perhaps it's making noises,
It's grumbling.
Just noticing.
Our torso is an amazing,
Amazing treasure trove of information.
Because it's these places that we hold so many of our emotions.
Happiness,
Anxiety,
Joy,
Calm,
Excitement.
They all exist somewhere in our torso.
So just feeling what's there and letting it be.
And again,
With the space of awareness and intention.
Shift your intention from the torso to the arms.
Your triceps,
Your biceps,
Your elbow,
Your wrists,
Your palms.
The top of your hands,
Each finger,
Each one with its own size,
Its own duty,
Its own job.
Just sensing that we have hands.
Right hands,
Left hands,
Right elbows,
Left elbows,
Arms.
And with the space of awareness,
Let's shift your attention to the neck.
From the neck up to your chin.
Up to your nostrils,
Your cheekbones,
Your temples,
The bridge of your nose.
And within the space of awareness,
With intention,
Shift your attention to your scalp.
Is it tingling?
Can you feel it?
Over the top of your head,
The top,
The back,
The sides,
Your ears.
And we're still breathing in and out.
And as we end this meditation,
Let's move the attention away from our body and place it back on our breath.
Breathing in and breathing out.
Breathing in and breathing out.
Just seeing your body as a whole,
Sitting in the chair or lying on the floor.
Breathing in and out.
In and out.
And let's maybe wiggle our toes,
Wiggle our hands,
Our fingers,
Get some movement going.
And let's take in one deep breath.
Breathing in and out.
And when you hear the bell,
You can open your eyes.
.
